Birthdays

Happy Birthday to Kyle B, aka the Bazooka. He turns 23 on the last day of the year. Kyle came with me to CF West Santa Cruz from the old HQ in Soquel, where we both used to train in Amundson and Highbarger’s classes. Kyle is a national level judo competitor as well as being an old CrossFit hand, and …

Bands

CrossFit finds many uses for bands.  The most common use for these giant rubber bands is to assist with pullups.  We also like to use them with squats and deadlifts.  Since bands have more resistance the more they are stretched, they provide enormous resistance to the top portion of a squat or dead, right where the body is strongest.  Bands …

Monkey Man

Resident CrossFit West Santa Cruz monkey Vyasa banging out 12 muscle up reps. A bunch of PRs were set today and in the past couple of days.. Congratulations folks. Workout: Work up to a max single in the split jerk. Then: 1/2 GI Jane 50 Burpee Pullups Post jerk weight and WOD time to Comments.

Hip Extension

One of the integral actions of any movement in CrossFit is the opening of the hips. Full extension of the hips is key, absolutely key. One of the most common, and important, mistakes I see is withholding the hips on the clean, kettlebell swing, jerk, and other movements. Lack of extension in the hips translates into a huge loss of …

Diane

Diane is one of the original CrossFit storms and she is a killer. Like many CrossFit WODs, Diane looks kind of easy on paper. Deadlifts at 225# isn’t that intimidating to a lot of people, and a bunch of handstand pushups isn’t anything to get yer knickers in a bunch. Or so people who have never met Diane think. But …

Happy Holidays!

Merry Christmas. I hope everyone’s holiday is safe, relaxing, and filled with joy and cheer. Nothing of any cosmic importance, just wanted to say that I feel really lucky to work with you all. I have been around CrossFit for quite a while and the group we have here at CF West Santa Cruz includes some of the hardest working …

Heavy Tabata

Heavy Tabata. Now there is an intimidating grouping of 2 words. Something to truly be frightened by. Tabata seems, for the most part, to be reserved for bodyweight movements, such as the WOD Tabata This. But, as we know, heavy work translates across the CrossFit board into increased work capacity. And the Tabata protocol is no exception. The 5:30 class …

A Fun Weekend and a Fun Workout

I had the honor and privilege of attending the CrossFit Level 2 Certification this weekend. Whenever a group of CrossFitters gather, I am impressed anew with both the fitness level and the camaraderie that CrossFit fosters. On the fitness end, wow. These guys (and girl) were fit! CrossFitters can do it all. Powerlift, O-lift, bodyweight, sprints, rowing. You name it. …

The Filthy Fifty

We did the Filthy Fifty today at CrossFit West Santa Cruz. It was the WOD on the main site today and for some reasons chippers have a lot of appeal. The Filthy Fifty is one of the few chippers to appear on the main site and, I believe, the only regularly repeating one. I think people find chippers fun because …

Stand On Your Own Two Feet

“Stand on your own two feet.” It’s is a popular saying. Good life advice. Too bad it is followed so rarely in the gym. What is up with all the goofy machines in gyms anyway? Most of them look like something from one of Cesare Borgia’s dungeons. The sad thing is that they really aren’t good for much. Stand on …

The Second Pull

The second pull of the clean–the part between the deadlift  and the dropping under the bar–is unparalleled in developing power.  The drive from the hang to full extension with weight is one on of the most powerful movements a human can do.  The key words in that sentence are drive and full extension.  The weight must be forcefully jumped up.  …

Double Unders

The jump rope costs less than nearly every other piece of equipment in a CrossFit box. Yet, it is also one of the most feared. Skipping rope is not easy. Double unders are even harder. Double unders. The good news is that there really isn’t any secret or special tips. It just takes practice. The bad news is that it …

The Deadlift

I know, I know, everyone is sick of hearing me talk about the deadlift. Not the deadlift again, you are thinking. The thing is, you see, is that if you hit the gym and do nothing but heavy deadlifts, then it was a good day. Yes, deadlifts are that important. Increased deadlift capacity will result in increased performance in every …

John Davis

Davis pressing. Davis jerking. In this age of sports superstars, it is hard to conceive of an athlete like John Davis. Davis was an American Olympic champion. A gold medalist in weightlifting in the 1948 and 1952 Games. He probably would have won the ’44 Games too, if they hadn’t been canceled due to World War Two. Among his many …

She Flew

Vero on top of 45 inches of box and bumpers. At CF West Santa Cruz, we like the high box jump. It is a great tool for developing explosivity, power, agility, hip flexion, and, not least, confidence. We have had several posts on some of the high box jumps done by guys at CFWSC, but never by a woman. No …

The Front Squat

Molly and Kyle making it look easy. “Why front squat?” I was asked that question today by a CFWSC athlete. And, this being CrossFit–remember the adage “The magic is in the movements, the art in the programming, and the science is in the explanation,” I actually knew the answer. Let’s see if I can do the front squat justice without …

He’s Back

Big Matt working his way through Christine. Yesterday saw the return of big Matt Schwartz. Matt was out for several months due to sickness and a string of consecutive injuries culminating in elbow surgery. Matt first set foot in a CrossFit box years ago. He has trained with Coach Glassman, Amundson, and other top CrossFit coaches. In addition to CrossFit, …

A Match Made In Heaven

The noon class warriors. Grace met her match today in Jocelyn. Jocelyn and Grace. A match made in heaven. Jocelyn turned in an absolutely stunning time on Grace today. 1:44! Not only was it a 22 second improvement for her, it is also the fastest time on logsitall.com, the CrossFit record keeping website, making it one of the fastest times …

Hoodie Orders

Jess and Eva Molly and Kathleen Samantha Thank you all for your t-shirt and hoodie orders. I am sending it in tomorrow, so if there are any changes or more orders, please let me know. By the way, zip up hoodies are more expensive, in case anyone wants one. I think most colors are available, but black, black like the …

Awareness

Cliff and Molly, reaching deep on today’s sprints It happens all the time. An athlete bangs out a rep with a stack of bumps on either end of the bar and I ask how much weight it is, only to be answered by “umm…I don’t know.” This is not acceptable. I know that it seems like a small thing to …